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Wendler Week 3 Back Squat

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Workout

CrossFit, Tuesday, Nov 27

Firehouse Warm-Up

3-5 Rounds
10 Calories Air Assault Bike
20 Calories Concept 2 Rower
30 Double-Unders

12 Minute Clock

Wendler Warm-Up

Today's Lift in the following scheme:
1x5 @ 40%
1x5 @ 50%
1x3 @ 60%
then move on to today's sets

Wendler Week 3 Back Squat (5 @ 75%, 3 @ 85%, 1+ @ 95%)

Calculate percentages based off 90% of your Training Max

Metcon (AMRAP - Rounds and Reps)

AMRAP 15 Minutes:
20 Wall Balls (20/14)
10-40 Double Unders
10 Thrusters (95/65#)
10 Air Assault Calories

Pick a number of DUs that will challenge you, but not cause you to get stuck at DUs. At least 10 attempts. The only way to get better at DUs is to try DUs! Post your DU rep scheme in your comments. If you do at least 10 reps you get to click Rx. If you do 40 DUs you get to click Rx+

Want to see some of these movements in action? Check out our .

Whiteboard:

Tuesday, November 27, 2018

Male Clients

1

Eric
Knudsen

9:30 AM CrossFit

1 x 10 @ 350 lbs

2

Patrick
Elsasser

12:00 PM CrossFit Advance...

1 x 8 @ 280 lbs

3

Danny “D DUB”
White

4:00 PM CrossFit

1 x 13 @ 160 lbs

4

Rafael
Sanchez Vera

6:00 PM CrossFit

1 x 10 @ 200 lbs

5

Coach
Tony

12:00 PM CrossFit Advance...

1 x 7 @ 280 lbs

6

Scott
Mann

8:30 AM CrossFit

1 x 7 @ 265 lbs

7

James
Nunley

5:00 PM CrossFit

1 x 7 @ 260 lbs

8

Darrin "D"
Kent

12:00 PM CrossFit Advance...

1 x 7 @ 255 lbs

9

John
Harris

5:00 PM CrossFit

1 x 5 @ 355 lbs

10

Rob
McDaniel

12:00 PM CrossFit Advance...

1 x 7 @ 245 lbs

11

Rick
Kordick

6:00 AM CrossFit

1 x 7 @ 210 lbs

12

Coach
Adam-Bomb

9:30 AM CrossFit

1 x 5 @ 290 lbs

13

Steve
Loner

8:30 AM CrossFit

1 x 6 @ 210 lbs

14

Private

6:00 PM CrossFit

1 x 10 @ 125 lbs

15

Robbie
Ahn

8:30 AM CrossFit

1 x 9 @ 135 lbs

16

Mike “Woot”
Wooten

12:00 PM CrossFit Advance...

1 x 4 @ 255 lbs

17

Gejo
Salgado

12:00 PM CrossFit Advance...

1 x 5 @ 195 lbs

18

Paul
Greive

12:00 PM CrossFit Advance...

1 x 3 @ 275 lbs

19

Pike
Rodriguez

4:00 PM CrossFit

1 x 5 @ 155 lbs

20

Scott
Huter

12:00 PM CrossFit Advance...

1 x 4 @ 190 lbs

Light weight due to knee

21

Danny
Martinez

4:00 PM CrossFit

1 x 3 @ 205 lbs

22

Dawson “DJ”
Saathoff

5:00 AM CrossFit

1 x 2 @ 230 lbs

Female Clients

1

Jill
Mercado

5:00 PM CrossFit

1 x 10 @ 155 lbs

2

Angela
Young

12:00 PM CrossFit Advance...

1 x 8 @ 190 lbs

3

Drienna
Green

8:30 AM CrossFit

1 x 6 @ 225 lbs

4

Coach
Jaime

5:00 AM CrossFit

1 x 8 @ 160 lbs

160

5

Jen
Loner

8:30 AM CrossFit

1 x 7 @ 180 lbs

5

Yianoula
“Nola” Warne

9:30 AM CrossFit

1 x 12 @ 105 lbs

6

Jayme
Pilon

9:30 AM CrossFit

1 x 7 @ 160 lbs

6

Nikki
Saavedra

4:00 PM CrossFit

1 x 7 @ 160 lbs

7

Renetta
Johnson

8:30 AM CrossFit

1 x 10 @ 110 lbs

8

Jayme
Crist

5:00 AM CrossFit

1 x 6 @ 170 lbs

9

Coach
K

6:00 AM CrossFit

1 x 7 @ 140 lbs

10

Jennifer
Le Fevre

5:00 PM CrossFit

1 x 8 @ 115 lbs

11

Sissy
Bojorquez

12:00 PM CrossFit Advance...

1 x 5 @ 170 lbs

12

Ivanna
Beltran

4:00 PM CrossFit

1 x 5 @ 160 lbs

13

Sandy
“Pants” Diaz

12:00 PM CrossFit Advance...

1 x 4 @ 190 lbs

14

Heather
Turski

12:00 PM CrossFit Advance...

1 x 5 @ 150 lbs

15

Private

6:00 AM CrossFit

1 x 5 @ 84 lbs

16

Debbie
Currlin

8:30 AM CrossFit

1 x 3 @ 130 lbs

17

Sara
Kinch

4:00 PM CrossFit

1 x 3 @ 120 lbs

18

Beth
Johnson

5:00 PM CrossFit

1 x 2 @ 115 lbs

Those alone were tough.

18

Lindsey
Aronson

6:00 AM CrossFit

1 x 2 @ 115 lbs

19

Selina
De Rose-Juarez

6:00 AM CrossFit

1 x 2 @ 95 lbs

20

Kerri
Evans

5:00 PM CrossFit

1 x 0 @ 0 lbs

5/5/5+ 1 x 10 @ 165 wk 1